Saturday Class may be canceled again sorry everyone

I was unable to find coverage this weekend. Please look for post Friday night.

Tonights Class Results, this mornings results are on the previous post.

Team A Charles and Tom
Team B

Bryan and Robert

4min row
Team A C 1070m. Tom 998
Team B B 981m. Rob 890

3min row
Team a. Charles 799m tom 714m
Team b Bryan 755m. Robert 669m

2min row
Team a Charles 531 tom 503
Team b Bryan. 510m rob 457

1 Min row
Team a Charles 293 tom 294
Team b Bryan 290 rob 261

I loved the line up Karissa paired up a young guy with a younger guy against a young guy and a younger guy!

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THURSDAY AT 7pm

Tonights Workout is posted below we are rowing!!

9:30 Class was pretty darn fun: We started at Memorial park sprinted to the first intersection rested 20sec, and crossed the street. Ran to Next corner rested 20 seconds and crossed the street. We did that until we reached 9w apprximately 3/4mile.

RESULTS: Rob H. 7:02, Jeff 7:10, Mary 7:50, Nidia ?, Annette8:30, Dorthea8:40, Elyse 9:45.

TONIGHTS WORKOUT

ROW ROW ROW YOUR ERG

A little taste of the rowing challenge last saturday.

Dynamic Stretches

Skill

Barbell Deadlifts

Warm Up

Jump Rope

PARTNER ROWING

you and a partner will row 4min each, 3 min each, 2 min each, and 1 min each. get in and out of the rower straps as fast as you can, count the meters at the end.

THURSDAY CLASS IS ON IN A BIG WAY 9:30am and 7pm

In Honor of Kristy a new client to Crossfit Nyack and anyone else who got sick after the first CrossFit workout we introduce PUKIE THE CLOWN, thanks Rob and Adam for finding the pic

WORK OUT for 9:30am

7pm work out is on but not the same workout, lets see who will dare to do both?

Warm up Dynamic Stretches + jog to starting street

WORK OUT IS OUTSIDE – RUN THE HILL

Run As Fast As you Can to the top of the hill

Ultimately with the hill run is that we would like to see you not pace yourself, but take one section at a time.

Today we will sprint for 20 seconds, and take a 20 second break, the whole way up the street. I will tell you which street at the class.

COOL DOWN

Meet at top of hill to learn down hill pacing

Meet at bottom of hill for a treat!!

We will be done within the hour.

Tuesdays Results: BRYAN 306, PAUL242(missing a total), ROB P.228, Tom(modified)332, Debbie299, Pina329, Kristy247

Any one else that was sick after a workout let us know who is in the club?

Tuesday CrossFit Nyack New York is On 6:30pm

Warm up: joint mobility

Skill: TGU

Workout:

30 seconds work / 15 seconds rest

Count Total Reps per 30 sec interval

5 rounds

Thrusters

Push ups

Jump squats

Sit ups

Burpees

Adam – CrossFit KettleBell Instructor

Monday class is on 9:30am

BACK TO BASICS

10 ROUNDS 12 REPS EACH

SITUPS – PUSH UPS – SQUATS  - JUMPING JACKS  - LET’S DO THIS

TIMES: Annette (ab mat) – 20min,  David (ab Mat) 13:15,  Rob 12:28

THE ROWING CHARITY EVENT

What an event!  Crossfit Nyack Held their own at this event, coming in 7th, overall battling it out against the elite rowers of New York Athletic Club, NYAC, not to be confused with NYACK

OUR TEAM

Joyce Griggs – Coach of the Piermont Rowing Club  and competitive rower in Connecticut

Stevie Griggs – Our Anchor and the guinea pig for most of our crossfit workouts

Rob Hambly – The Brit with the Grit, what a performance for someone that hates rowing in the WODs

Fireman Wil Tyler – This guy took us over the top hitting 1:30 averages.

Jeff Castaldo – getting bit by the rowing bug, I think a boat is in the near future of crossfit nyack.

Non of the men on our team have rowed on the water nor did we train for the event. We simply followed CROSSFIT NYACK

Kettlebell Class Sunday

Kettlebell class is at 9:00.

Hope you can make it.

EXCELLENT JOB THIS WEEK

HEY ALL,

You all did a great job this week!

REMEMBER CROSSFIT NYACK IS ROWING IN THE PULL WITH A PUROSE CHALLENGE THIS SATURDAY AT NYACK CENTER 10am – 12pm

(SO CLASS IS CANCELED THIS SATURDAY)

Come down and support your team

TEAM:

Stevie G (crossfit guinea pig)

Kettlebell Adam

Wil

Jeff

Joyce (coach of Piermont Rowing Club)

Good to see everyone in alignment harnessing there energy before class! I apologize for the loud noises going on in the AM group. At least it was for a good cause, the growth of Nyack Crossfit!

THURSDAY AM TIMES.

ELYSE: 9:22

PAUL: 9:45

JEFF: 12:34

NIDIA: 12:11

ELLEN: 11:24

MARY: 11:26

PAT: 13:22

ANNETTE: 13:18

Excellent work as a whole. Thanks for working hard and toughing it out when I made the group do a extra 3rd round! Can’t wait until I get back to apply some of my new knowledge and keep this movement rocking!

THURSDAY 7 PM RESULTS

ANNE: 8:43 6KG floor sequence

WILL: 11:52 4KG LUNGE/SQUAT – 12KG FLOOR SEQUENCE

ROB H: 11:18 8KG LUNGE/SQUAT – 12KG FLOOR SEQUENCE

JAMES: 12:26 8KG FLOOR SEQUENCE

ROBERT: 12:08 8KG FLOOR SEQUENCE

CHARLES: 12:24 6KG LUNGE/SQUAT – 12KG FLOOR SEQUENCE

TOM: 12:04 4KG LUNG/SQUAT SEQUENCE – 6KG FLOOR SEQUENCE

PM class was another awesome class. Thanks to everyone for working there hardest and concentrating on form. Your hard work and dedication will pay off!

DRESS IN LAYERS WE MAY GO OUTSIDE

CLASS IS ON FOR THURSDAY 9:30 AM AND 7:00 PM!!!

WARM UP

INCH WORM, PLANK STEPS AND OF COURSE JOINT MOBILITY SHOULDER PREP

WOD     “NEWBORN DEER”

2 ROUNDS FOR TIME OF:

20 OVERHEAD BACKWORDS LUNGES

20 OVERHEAD STEP UPS

20 OVERHEAD SIT UPS

20 LEVER PULLS

REST TWO MINUTES

AIR BENCH- 2 ROUNDS MAX TIME EACH ROUND!

COOL DOWN

Lots of Stretches and Extensions